Ukudla okuzokulwa Nengcindezi Nokukhathazeka
-Delile
- 1. Ukudla okunothile ku-Vitamin B
- 2. Ukudla okune-tryptophan-rich
- 3. Imifino nezithelo
- 4. Ukudla okunothile ku-omega-3
- 5. Itiye leqabunga lesifiso
- Imenyu yokulwa nengcindezi
Ukudla ukuze ulwe nengcindezi kufanele kube nokudla kokudla okunezinto ezisiza ukulawula ukukhathazeka nokwandisa umuzwa wenhlalakahle, njengamakinati, ubhanana, i-oats netiye lesithelo seqabunga lezithelo, isibonelo.
Ngaphezu kokwenza ngcono imizwa nokunciphisa ukukhathazeka, ukudla lokhu kudla njalo kusiza ukuvikela umzimba ekulimaleni okubangelwa yingcindezi, njengokuphathwa yikhanda, ukulahleka kwezinwele, ukukhuluphala ngokweqile nokuguga ngaphambi kwesikhathi. Ngakho-ke, indlela yokulwa nengcindezi kufanele ifake lokhu kudla okulandelayo:
1. Ukudla okunothile ku-Vitamin B
U-Vitamin B ukhona ekudleni okufana ne-ulethisi, ukwatapheya, amakinati, amantongomane, ama-walnuts kanye nezinhlamvu ezigcwele, okubandakanya isinkwa esinsundu, ilayisi kanye ne-pasta ephelele kakolweni, ne-oats.
Amavithamini B abamba iqhaza ekukhiqizeni amandla emzimbeni futhi asize ukuthuthukisa ukusebenza kwesistimu yezinzwa, esiza ukukhululeka.
2. Ukudla okune-tryptophan-rich
Ukudla okunothe nge-Tryptophan kusiza ukulwa nengcindezi ngoba kwandisa ukukhiqizwa kwe-serotonin, i-hormone eyenziwe ebuchosheni ekunika umuzwa wenhlalakahle futhi kukusize uphumule. I-Tryptophan itholakala ekudleni okufana nobhanana, ushokoledi omnyama, ukhokho, i-oats, ushizi, amakinati, inkukhu namaqanda. Bona uhlu oluphelele lapha.
3. Imifino nezithelo
Imifino nezithelo kunothe ngamavithamini, amaminerali kanye nama-flavonoid, okuyizinto ezinamandla amakhulu e-antioxidant futhi afaka isandla ekwehliseni umfutho wegazi, okusiza ukukhululeka nokulwa nengcindezi. Ukudla okuyinhloko kuleli qembu okusiza ukugwema ingcindezi yizithelo zothando, i-wiki, i-orange, i-cherry nemifino eluhlaza eluhlaza, njenge-kale, isipinashi kanye ne-broccoli.
4. Ukudla okunothile ku-omega-3
Ama-Omega-3s atholakala ekudleni okufana ne-tuna, i-salmon, i-sardine, imbewu ye-flaxseed ne-chia, amantongomane ne-yolk yeqanda. Luhlobo lwamafutha amahle asiza ukunciphisa ukuvuvukala emzimbeni nokulawula amazinga we-cortisol, i-hormone yokucindezeleka.
Ngaphezu kwalokho, ibamba iqhaza ekwakheni ama-neuron futhi ibalulekile ekudluliseni imizwa yezinzwa, isiza ukuthuthukisa inkumbulo nokuvimbela izifo ezifana ne-Alzheimer's, i-Parkinson nezinkinga zenhliziyo. Funda zonke izinzuzo ze-omega-3.
5. Itiye leqabunga lesifiso
Ngaphezu kwesithelo uqobo lwaso, izithelo zezithelo ezinothando zisiza ekuphumuleni nasekulweni nengcindezi ngokunotha kuma-alkaloid kanye nama-flavonoids, izinto ezisiza ukuzola uhlelo lwezinzwa futhi ziphumule imisipha, ngaphezu kokusebenza njenge-analgesic.
Ukuphuza 1 inkomishi yetiye yezithelo zothando ebusuku kusiza ekwenzeni ngcono ukuphefumula, kwehlise ukushaya kwenhliziyo, kuvimbele i-migraines futhi kulwe nokuqwasha, okuthanda ukuphumula okudingekayo ukuze ulale kahle ebusuku. Bona Ungasisebenzisa kanjani isithelo sesifiso sokulala kangcono.
Kubalulekile ukukhumbula ukuthi ukuze uthole imiphumela emihle yokunciphisa ukucindezeleka nokukhathazeka, lokhu kudla kufanele kudliwe njalo ngaphakathi kokudla okunempilo. Ngaphezu kwalokho, ukusetshenziswa kokudla okunothe ngamafutha, ushukela, ukudla okuthosiwe nokudla okugayiwe, okufana nesoseji, ubhekeni, amabhisikidi agxishiwe kanye nomhluzi wenkomo osikiwe, kufanele kugwenywe.
Imenyu yokulwa nengcindezi
Ithebula elilandelayo likhombisa isibonelo semenyu yokudla yokulwa nengcindezi yezinsuku ezi-3.
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | I-200 ml yejusi lewolintshi enezinqathe + 1 omelet yeqanda noshizi | I-200 ml yobisi + izingcezu ezi-2 zesinkwa esiphelele senhlamvu noshizi we-ricotta | I-Banana Smoothie ene-oats |
| Isidlo sasekuseni | ukuxuba i-cashew namantongomane ePará | Ama-kiwi ama-2 + 1 ikholamu wesobho se-goji berry | Amantongomane ayi-15 + izikwele ezi-2 zikashokholethi 70% |
| Isidlo sasemini sasemini | Inkukhu ebhakwe ngofulawa wefilakisi + u-4 ikhola wesobho + 2 ikholomu kabhontshisi + ulethisi, isanqante nesaladi lekhukhamba | Ucezu lwe-1/2 lwosalmoni othosiwe + irayisi elinsundu + nesaladi yesipinashi ngoqathe ogayiwe | I-tuna pasta (ne-wholegrain pasta) + utamatisi isoso + i-broccoli eshubile |
| Isidlo sasemini | I-yogurt eyi-1 elula nebhanana + 1 ithisipuni ye-chia | Izingcezu ezi-2 zepapaya echotshoziwe + isipuni esingu-1 sama-oats | Izipuni ezine ze-avocado + 1 isipuni soju |
Ngaphezu kokwenza ushintsho ekudleni kwakho, ukuvivinya umzimba njalo kusiza ukunciphisa ukucindezeleka futhi kwandise ukukhiqizwa kwamahomoni akunikeza umuzwa wenhlalakahle.
Ukufunda ukuthi ungakufaka kanjani lokhu kudla ekudleni kwakho, bukela le vidiyo elandelayo kusazi sethu sokudla:
Ngokumangazayo
Ucwaningo lweCystometric